Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Energy	29% 840kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	592% 770g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	859% 623g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	448% 325g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 298g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	116% 44g	38g per day for Men 19-50 years
Protein	93% 52.2g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	NA	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	228% 2.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	52.2% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Calcium	34% 340mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	331% 2.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	146% 11.7mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	150% 3.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	229% 7770mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 780g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dried Zante Currants per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Dried Zante Currants:

• 1 kilogram of Canned Kidney Beans has 3.6 times more Vitamin B9 and 1.2 times more Vitamin K than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 3.9 times more Vitamin B3, 4 times more Vitamin B6 and 3.9 times more Vitamin C than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Dried Zante Currants have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dried Zante Currants:

• 1 kilogram of Canned Kidney Beans has 6.9 times more Sodium, 1.2 times more Zinc and 4.4 times more Water than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 2.6 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese and 3.3 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dried Zante Currants contain similar levels of Phosphorus per one kilogram.
• Both Canned All Types Kidney Beans as well as Dried Zante Currants lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 6.8 times more Omega 3 and 1.5 times more Protein than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 3.5 times more Energy, 5.3 times more Carbohydrate, 33.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dried Zante Currants offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Dried Zante Currants provide inadequate amounts of Omega 6 in one kilogram.